When you’re trying to lower your sodium intake, finding low sodium sauces that actually taste good—and don’t blow your daily limit for sodium or your wallet—can feel nearly impossible. As a registered dietitian, I hear these things all the time: “Everything low sodium tastes bland!”, “I can’t enjoy any flavor at all,” or “I avoid all sauces and dressings!”
These things don’t have to be true. While you do need to limit your sodium if following a lower sodium diet, it doesn’t mean you can’t have sodium at all. In fact, we still need some sodium in our diet in order to maintain our health! In general, a lower sodium diet is usually one that includes about 1500-2000 mg of sodium. Following a low sodium diet is common for those who have high blood pressure or kidney disease. When you break this down to 3 meals per day plus 1-2 snacks, you can have around 300-600 mg per meal and 100-200 mg per snack. Remember, you don’t have to sacrifice flavor or enjoyment of food just because you need to control your sodium intake!
One of my favorite places to shop for budget-friendly, lower-sodium sauces is Grocery Outlet. If you haven’t checked it out lately, you might be surprised by what’s on the shelves.
Here are some of my favorite recent finds that are flavorful, practical, and dietitian-approved.
1. Abby’s Kitchen Sesame Ginger Dressing
This one has bold, nutty flavor with a little zing—perfect for drizzling on salads or noodle bowls.
- Nutrition: 2 tablespoons = 90 calories, 350 mg sodium
- 💡 Pro tip: Stick to one tablespoon if you’re watching sodium more closely or using other flavors that may add more sodium to the meal. However, if you are having this on a salad and all your other ingredients are whole foods, you should be able to still use 2 tablespoons!
2. Primal Kitchen Sauces – Surprisingly Affordable Here
I’ve been recommending this brand for years. They’re known for clean ingredients and no added sugars—and at Grocery Outlet, the prices are hard to beat.
Here’s what I found at my local store:
- Sweet & Mild Buffalo Sauce – 1 tbsp = 25 cal, 400 mg sodium
- Honey Teriyaki Sauce – 1 tbsp = 20 cal, 230 mg sodium
- Poppyseed Dressing – 2 tbsp = 110 cal, 180 mg sodium
Used in moderation, these sauces and dressings add a ton of flavor without unnecessary additives.
3. Naked & Saucy Caesar Nooch Dressing
This one was a fun surprise! It’s plant-based and made with real ingredients like coconut aminos, apple cider vinegar, nutritional yeast, and garlic.
- Nutrition: 2 tbsp = 52 calories, 330 mg sodium Creamy, savory, and great for anyone looking for a dairy-free or vegan option that still feels indulgent.
4. Sir Kensington’s Flavor Boosters
These two sauces are loaded with flavor and have lower sodium counts than many of their mainstream counterparts:
- Gochujang Everything Sauce – 1 tbsp = 70 cal, 160 mg sodium
- Hibachi Yum Yum Sauce – 1 tbsp = 80 cal, 110 mg sodium
Perfect for grain bowls, dipping sauces, or quick stir-fry finishes.
5. Tessemae’s Classic Greek Dressing
One of the lowest-sodium dressings I’ve found that still has great flavor.
- Nutrition: 1 tbsp = 80 cal, 50 mg sodium If you’re managing high blood pressure or chronic kidney disease, this one’s worth adding to your pantry.
6. O’Brothers Organic Jalapeño Hot Sauce
Hot sauce without the salt overload? Yes, please.
- Nutrition: 1 tsp = 0 cal, 180 mg sodium It brings just enough heat and flavor, and a little goes a long way.
Bonus Picks:
Chinese 5 Spice
This isn’t a sauce—but it’s a pantry essential if you want to add depth to dishes without salt.
- Nutrition: ¼ tsp = 0 cal, 0 mg sodium This blend of cinnamon, anise, fennel, cloves, and black pepper can transform veggies, tofu, or roasted meats with zero sodium added.
Tons of Spices and Seasonings at an Affordable Price
Browse the spices and seasonings aisle and you can find a ton of great flavors with NO or very little added sodium! The possibilities and flavor combinations are ENDLESS! My favorite right now to use on most items is Italian seasoning and garlic powder with some cayenne, paprika, or red pepper flakes for a nice kick! Delicious~
Final Thoughts: Flavor and Health Can Coexist
There’s no need to give up taste just because you’re cutting back on salt. These Grocery Outlet finds prove that there are plenty of sauces low in sodium that still make meals exciting—and affordable.
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